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Brian James 07/10/2014 Camp Scorpion Competitors Training 2015 REGIONAL & OPEN ATHLETES 1. Squat
7x5 Back Squats, across (250)

*
2. Sumo Deadlift
1 RM (315)
**
3. EMOMx15
Min 1: 6 Sumo Dead Lifts at 60% of 1RM (190)
Min 2: :40 Hollow Hold (10x Hollow Rocks)
Min 3: 10 Strict TTB (6x Strict TTB)
 50m 00s
Workout Scaled
Brian James 10/03/2014 Camp Scorpion Practice Comp WODs 1. 12 min cap:
Work up to max 3x FS + Jerk (from floor)
1x135, 1x185, 1x225

2. 3RDS for time:
9x DL 225
12x S2O 115
15x WB 20lb
(6:04)

3. Squat Clean Singles technique work:

1x165 + Jerk
1x 175 + Jerk
1x 185 + Jerk
1x 195 + Jerk
4 sets of 1x 205 no Jerk

Pistol squats for reps: 25 (w/ oly shoes)

4. Accessory work:
15x GHDSU
2x Bar MU
10x GHDSU
6x C2B Pullup
10x GHDSU
5x Strict C2B Pullup
 6m 04s
Performed as RX
Brian James 08/26/2014 Camp Scorpion Competitor's Training 082114 1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20

(17:02)		 17m 02s
Performed as RX
Brian James 07/04/2014 Camp Scorpion Comp Training Open Athlete 4 JUL 1. 5 RFT:
10x PC @ 135
10 Push-Up
(10:20)

2. 5-4-3-2-1 BP (225-245-265-285 x 2 fail, 285x2 good)

3. 2x 20 BB Strict Press (95lb) 1st set: 16-4, 2nd set: 9-7-4

4. 50x DU (got as many as 4 in a row)

5. 7x Kipping HSPU, 3x Kipping HSPU		 1 reps
Performed as RX
Brian James 08/23/2014 Camp Scorpion BS/FS 7RM + The Chief 1. BS 7RM (275)
2. FS 7RM (225)

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

(5+5+4+4+5)= 23 Total Rds

3x15 - GHD SUs

1x 9 HSPUs		 23 rounds 0 reps
Performed as RX
Brian James 09/23/2014 Camp Scorpion Competitor's Training 091714 1. Front Squat
10-8-6-4-2 Front Squats
(185-195-205-225-275)

2. Not for Time:
Strict JT
21-15-9 of:
Strict HSPU
Strict Dips
Strict Push ups

3. Not For time:
30-20-15-10-5 Wall Balls
100-80-60-40-20 Double unders
 275 lbs
Performed as RX
Brian James 07/22/2014 Camp Scorpion COMPETITOR'S TRAINING 072114 1. Helen
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups
(10:27)

2. Squats
5x7 Back Squats Across (225)

3. Bench Press
2RM (300)

 10m 27s
Performed as RX
Brian James 08/25/2014 Camp Scorpion Competitor's Training 082014 1. Jerk
1RM (245)

2. Squat
5RM Back Squat (315)
5RM Front Squat (245)

3. Accessory Work 1:1 Work:rest ratio

20 DeadLifts, 135
20 Sumo Deadlifts 135
20 Stiff Leg Deadlifts 135
20 Double Russian KB Swings, 2pood

 315 lbs
Performed as RX
Brian James 07/05/2014 Camp Scorpion Competitors Training Open Athlete 5 JUL 2014 1. OHS 1RM: 175

2. FS 7x5, Across: 185

3. DL 2x10 @ 255 (was able to maintain solid form, belt helps)

4. EMOM x 15
1: 7xOHS @ 95 w/ 3 sec hold at bottom
2: :45 sec elbow plank hold
3: 7x strict C2B Chin-up, made all C2B minus last rep on last 2 sets		 60m 00s
Performed as RX
Brian James 10/09/2014 Camp Scorpion Competitor's Training 100614 1. OHS, work up to a heavy single 205lb (PR)


2. Back Squat
6x6, across 205, focused on perfect form, flat shoes

3. For Time
30-20-10-5 of:
C2B Pull ups
Thrusters, 95/65 (13:40)
 205 lbs
Performed as RX
Brian James 07/12/2014 Camp Scorpion COMPETITORS TRAINING 2015 REGIONAL AND OPEN ATHLET 1. Squats
10x3 Back Squats, across (275)

2. Snake Bite (10:24)
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

3. Press
5x5 Strict Press, climbing (95-115-125-130-140)
 10m 24s
Performed as RX
Brian James 09/25/2014 Camp Scorpion Competitor's Training 092014 2. 5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups		 0m 01s
Workout Scaled
Brian James 09/17/2014 Camp Scorpion Competitors' Training 091214 2015 OPEN ATHLETES
1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR (195)
Min 2: 2 reps at 40# under PR (205)
Min 3: 1 rep at 30# under PR (215) Could not make time hacks on all rounds.

2. Front Squats
5x2 Front Squats, across (225)

3. For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders (26:56)
 26m 56s
Performed as RX
Brian James 09/22/2014 Camp Scorpion Death by Power Clean 2015 OPEN ATHLETES
1. Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over. (10+8)

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.
(11+7), hands too bloody to do 115 set
Post scores for all rounds that you do (the first round is the most important score go for broke with the 155/105).
 10 rounds 8 reps
Workout Scaled
Brian James 08/31/2014 Camp Scorpion COMPETITOR'S TRAINING 082614 2015 OPEN ATHLETES
1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

(18:36)		 18m 36s
Performed as RX
Brian James 09/08/2014 Camp Scorpion Competitor's Training 090314 2015 OPEN ATHLETES
1. Overhead Squat
work up to a heavy single (175)

2. Clean
work up to a heavy single (225)

3. Hang Squat Snatch
work up to a heavy single (155)

4. Squats
3x3 Front Squats, across (255)

5. Bar Muscle up attempts (1-1-3-3-1)
 175 lbs
Performed as RX
Brian James 07/16/2014 Camp Scorpion COMPETITOR'S TRAINING 071514 2015 OPEN ATHLETES
1. Satans Whiskers
3 RFT:
10 C2B Pull ups
10 Front Squats, 165
10 Burpees

(10:21)

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU (9-7-5-5-5-5-8-8) 7x3 HSPU

3. Strength
410 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side) (85lb DB)
 10m 21s
Performed as RX
Brian James 07/29/2014 Camp Scorpion COMPETITOR'S TRAINING 072814 2015 OPEN ATHLETES
1. Snatch
1RM (155)

2. Squat
5x7 Front Squats Across (195)

3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups (7)

4. 5 RFT:
7 Dead Lifts, 275
30 Air Squats
7 Strict HSPU
(16:50)
 16m 50s
Performed as RX
Brian James 07/15/2014 Camp Scorpion COMPETITORS TRAINING 071414 2015 OPEN ATHLETES
1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees) (145)

2. Squats
5x7 Front Squats, across (190)

3. Sugar Daddy
21-15-9 Dead Lifts, 225/155
Run 400m between sets
 8m 38s
Performed as RX
Brian James 09/07/2014 Camp Scorpion Competitor's Training 090214 2015 OPEN ATHLETES
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 just below knees, work for vertical shins and back in full extension
Pos. 2 above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 Pockets, work for vertical torso, knees forward and weight in mid-foot
(155)

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 275
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU (74)

3. EMOM x 20

Even: BP x5 (225x3, 205x4, 185x3)
Odd: Chin up x 5
 74 reps
Performed as RX
Brian James 09/03/2014 Camp Scorpion COMPETITOR'S TRAINING 082914 2015 OPEN ATHLETES
1. Squat
1RM Front Squat (335)

2. Tequila Montoya
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65 (14:11)

3. Accessory Work Demo video
3 rounds of:
10 Hip Thrusts

22x Pistols unbroken (oly shoes)		 14m 11s
Performed as RX
Brian James 09/16/2014 Camp Scorpion Competitors' Training 091014 2015 OPEN ATHLETES
1. Squat
3x3 Back Squat, across (225) barefoot

2. Dead Lift
10-8-6-4-2, climbing (225,245,265,285,305)

3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
 225 lbs
Performed as RX
Brian James 09/01/2014 Camp Scorpion COMPETITOR'S TRAINING 082714 2015 OPEN ATHLETES
1. Squats
3x3 Pause Front Squats, hold the bottom position for 10 seconds
(225)

2. The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, its allowed just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

(115-125-135-145-155-160 all unbroken)		 225 lbs
Performed as RX
Brian James 09/24/2014 Camp Scorpion Competitor's Training 091914 2015 OPEN ATHLETES
1. Squats
8x2 Back Squats with chains (205+ chains)

2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk work up to a heavy set (225)

3. For time:
15-10-5 Squat Cleans, 135
50-50-50 Double Unders
(6:28)
 6m 28s
Performed as RX
Brian James 09/14/2014 Camp Scorpion Competitors' Training 090914 2015 OPEN ATHLETES
1. Tosh Sprints
200m Run, rest equal time (:41,:37,:38)
400m Run, rest equal time (1:26,1:24,1:29)
600m Run, rest equal time (2:26,2:24, 2:12)
Repeat this cycle for three rounds.		 2m 12s
Performed as RX
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